This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
warrensmommy08
Rating:
 Unrated
Created By:
warrensmommy08 on June 10, 2009
Comments:
Workout Category:
Running & Race Training
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups: Kneeling--120
--120
--120
--120
--120
--120
Pushups--120
--120
--120
--120
Hindu Pushup--120
--120
--120
Flat Bench Dumbbell Flyes20 lbs.8120
20 lbs.6120
25 lbs.4120
Abs
Reverse Crunches-5030
-5030
Flutter Kicks--30
--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
220 yard sprint (1/8 mile)0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats35 lbs.20120
55 lbs.15120
65 lbs.10120
65 lbs.10120
85 lbs.6120
Lower Back
Deadlifts50 lbs.15120
50 lbs.12120
60 lbs.10120
60 lbs.10120
Thighs
Lying Leg Curls30 lbs.10120
35 lbs.8120
40 lbs.6120
40 lbs.6120
Dumbbell Lunges10 lbs.20120
10 lbs.20120
10 lbs.20120
10 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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